Before all else, mega, mega, huge mega kudos, many congratulations, and an enormous bowl of baked beans to CGB, who qualified for the Boston Marathon by running a blistering race at the Philadelphia Marathon. He finished under 3:10:00. I hope he will soon share the entire story with us here on this page. CGB, we bow to your superior pain management and mental toughness. An extra-strength Advil and a glass of bourbon to you, sir.
Life has been, to say the least, frenetic here in the Heart of Dixie. Academic conferences, committee work, moot court competitions, and attending to my first child and my wife as the latter delivered our second child (born on Tuesday), have all piled on top of the usual class prep, exam grading, and meetings with students to leave me little time for training, and no time for blogging in the last 6 weeks or so. Not much to report, as a result. I have essentially been logging base miles whenever I can find the time. I ran a local 5k. Slowly. 19:56. Yeah, it's been that bad.
I'll do an end-of-the-year recap in a couple of weeks, but I will for now simply report that I have logged 2536 miles on the bikes this year (600 on the TT bike, the balance on the road bike). That's the most I've ever ridden, and I have my weekday and weekend morning riding groups to thank. It's a lot easier to motivate to get up at 5 AM and slide on the lycra when you know you other guys are waiting for you. I didn't keep track of my running miles this year, but I estimate that they are somewhere between 750 and 800.
Friday, December 18, 2009
Monday, November 2, 2009
Fitting It In...
Over the past couple of months, I have been running a lot - training for the Philadelphia marathon - but it has been difficult accomplishing all of my runs. I have averaged close to 50 miles each week; but, in order to do so, I have been mixing it up between longer tempo runs, speed intervals, longer runs with fartleks, shorter easy stretch runs and the weekend long run. During the week, I run early in the morning, later in the afternoon, at night, during lunch - you get the idea.
My goal is to qualify for the Boston marathon. I can run no longer than 3:15:59 in order to have a chance - no longer than 3:10:59 in order to ensure my entry. So, throughout my training, I have been trying to strengthen my legs and my endurance, while trying to keep my speed.
A few weeks ago, I ran the Grace Race, sponsored by my church, Grace Community Church in Chelmsford, MA. The Grace Race is a 5 mile race through rolling streets that raises money for an orphanage in Naivasha, Kenya. (Shameless plug: check out www.gracerace.org for more information in preparation for next year's running.) This year was my first running. I came in 9th overall, 2nd in my age group, and 1st among the many church runners with a 31:33. It was 24 seconds slower than my PR for two reasons: my legs are not used to going as fast as before and it doesn't help when you run a silly 6:06 first mile. It was a fun race.
On another note, AJMac and I used to talk about starting a running club/ministry through our old church. Well, the organizer of the Grace Race and I have been talking and we may be starting one through my new church. I will keep you posted, but if it happens, AJMac will need to come up for our inaugural run.
On a final note, U-S-A! U-S-A! I hope you caught Meb Keflezighi become the first American marathoner to win the New York marathon in 27 years.
My goal is to qualify for the Boston marathon. I can run no longer than 3:15:59 in order to have a chance - no longer than 3:10:59 in order to ensure my entry. So, throughout my training, I have been trying to strengthen my legs and my endurance, while trying to keep my speed.
A few weeks ago, I ran the Grace Race, sponsored by my church, Grace Community Church in Chelmsford, MA. The Grace Race is a 5 mile race through rolling streets that raises money for an orphanage in Naivasha, Kenya. (Shameless plug: check out www.gracerace.org for more information in preparation for next year's running.) This year was my first running. I came in 9th overall, 2nd in my age group, and 1st among the many church runners with a 31:33. It was 24 seconds slower than my PR for two reasons: my legs are not used to going as fast as before and it doesn't help when you run a silly 6:06 first mile. It was a fun race.
On another note, AJMac and I used to talk about starting a running club/ministry through our old church. Well, the organizer of the Grace Race and I have been talking and we may be starting one through my new church. I will keep you posted, but if it happens, AJMac will need to come up for our inaugural run.
On a final note, U-S-A! U-S-A! I hope you caught Meb Keflezighi become the first American marathoner to win the New York marathon in 27 years.
Saturday, October 24, 2009
Gusty Trot
A week ago today I competed in the Hot to Trot Reverse Duathlon (bike out 9.2 miles, run 5.6 mile loop, bike 9.2 miles back) down on the Gulf Coast. When the race started at 7:00 AM, just a few minutes after sunrise, the temperature was in the low 40's and the wind was blowing steadily 15-20 mph from the north. In other words, conditions were perfect for a guy from Maine.
The group start on the bike was strange. I went out at the back of the first chase group. Two miles into the ride came the only climb of the course, a large bridge. I made use of it to pass six or seven riders, then spent the rest of the first ride leading the chase group and watching the guys with sponsorships, aero helmets, and Zipp wheels pull gradually away in front of me.
This was my first reverse duathlon, and I lost time in the rather unorthodox transitions. Because the course was out, around, and back, the first time I saw the transition zone was when I first arrived there during the race. Finding my running shoes was a bit of a challenge. Fortunately, because I was in the first chase group, I got a good spot to rack my bike. But by the time I left the transition for the run, the guys whom I had passed on the bridge were right with me. Two of them were actually in front of me, having left transition first.
I had a strong run, averaging 6:38 per mile. The second transition went much more smoothly--I knew what to expect--and on the ride back I picked off the two guys who had passed me in the first transition.
I finished 8th overall, 2nd in my age group, in 1:31:13. I averaged 21.3 mph on the bike. Not bad, considering the strong cross winds. The post-race party had free beer (at 9:00 in the morning!) Cajun food, coffee, and donuts. The trophy was a steel travel mug, which was put to use immediately; it made the trip to work every morning this week. And we stayed the duration of the weekend, enjoying the beaches and seafood. All in all, it was a great trip, well worth the effort.
That's it for cycling and duathlons this year. I plan to do one or two more 5k's, but my multi-sport season is over. It's been a pretty good one, I must say.
The group start on the bike was strange. I went out at the back of the first chase group. Two miles into the ride came the only climb of the course, a large bridge. I made use of it to pass six or seven riders, then spent the rest of the first ride leading the chase group and watching the guys with sponsorships, aero helmets, and Zipp wheels pull gradually away in front of me.
This was my first reverse duathlon, and I lost time in the rather unorthodox transitions. Because the course was out, around, and back, the first time I saw the transition zone was when I first arrived there during the race. Finding my running shoes was a bit of a challenge. Fortunately, because I was in the first chase group, I got a good spot to rack my bike. But by the time I left the transition for the run, the guys whom I had passed on the bridge were right with me. Two of them were actually in front of me, having left transition first.
I had a strong run, averaging 6:38 per mile. The second transition went much more smoothly--I knew what to expect--and on the ride back I picked off the two guys who had passed me in the first transition.
I finished 8th overall, 2nd in my age group, in 1:31:13. I averaged 21.3 mph on the bike. Not bad, considering the strong cross winds. The post-race party had free beer (at 9:00 in the morning!) Cajun food, coffee, and donuts. The trophy was a steel travel mug, which was put to use immediately; it made the trip to work every morning this week. And we stayed the duration of the weekend, enjoying the beaches and seafood. All in all, it was a great trip, well worth the effort.
That's it for cycling and duathlons this year. I plan to do one or two more 5k's, but my multi-sport season is over. It's been a pretty good one, I must say.
Tuesday, September 22, 2009
Muggy with a chance of ham bone
The 10k on Saturday went really, really well. Yeah, really well. For the first five miles. Then... not so well.
Whoever thought it a good idea to start a 10k at 8AM in Alabama in September after a week of rain has never run a 10k, doesn't own a thermometer, and has never heard the term "relative humidity." When the race started, it felt like we were running in a boiling pot. About mile 3 someone poured split peas into the pot. At mile 4, the cook added a few cubes of beef bullion. By mile 5 the boiling, roiling, viscous, gelatinous, goo that passes for atmosphere in this God-forsaken, "sub-tropical" purgatory called 'Bama was so thick and oppressive that I could have stopped mid-stride and remained suspended approximately four inches off the scorching asphalt.
Yes, it was that muggy. And to be fair, I did not hydrate as well as I should have. But come on! A Mainer of Scottish ancestry has no chance in conditions like that.
Miles 3 through 5 were excruciatingly painful. I focused on maintaining my stride and posture and keeping the race leader (a girl, who was barely sweating--the ignominy of it!) within sight. That worked. I passed the 5 mile mark in 32:26, on pace to run a 40:15. Then I blew up and finished in 42:10. I got passed by a guy wearing basketball shorts. He also was not sweating. I assume he was wearing his wick-away asbestos UnderArmour outfit and an air conditioning unit under his cotton t-shirt. I watched him and the girl pull away from me for the last 1.2 miles and dragged my legs into the finishing chute.
So, no 40-minute 10k for me this year. Because I live in a city that values running about as much as it values recycling (which is to say, almost not at all), this was the second of only two 10k's on the calendar this year. I ran both. And didn't get close to 40 minutes.
Now back to duathlon. I've got one more this year, coming up in a month. I'll report back. In the meantime, I better go out and buy a case for Charles, who undoubtedly will break 40 before I.
Whoever thought it a good idea to start a 10k at 8AM in Alabama in September after a week of rain has never run a 10k, doesn't own a thermometer, and has never heard the term "relative humidity." When the race started, it felt like we were running in a boiling pot. About mile 3 someone poured split peas into the pot. At mile 4, the cook added a few cubes of beef bullion. By mile 5 the boiling, roiling, viscous, gelatinous, goo that passes for atmosphere in this God-forsaken, "sub-tropical" purgatory called 'Bama was so thick and oppressive that I could have stopped mid-stride and remained suspended approximately four inches off the scorching asphalt.
Yes, it was that muggy. And to be fair, I did not hydrate as well as I should have. But come on! A Mainer of Scottish ancestry has no chance in conditions like that.
Miles 3 through 5 were excruciatingly painful. I focused on maintaining my stride and posture and keeping the race leader (a girl, who was barely sweating--the ignominy of it!) within sight. That worked. I passed the 5 mile mark in 32:26, on pace to run a 40:15. Then I blew up and finished in 42:10. I got passed by a guy wearing basketball shorts. He also was not sweating. I assume he was wearing his wick-away asbestos UnderArmour outfit and an air conditioning unit under his cotton t-shirt. I watched him and the girl pull away from me for the last 1.2 miles and dragged my legs into the finishing chute.
So, no 40-minute 10k for me this year. Because I live in a city that values running about as much as it values recycling (which is to say, almost not at all), this was the second of only two 10k's on the calendar this year. I ran both. And didn't get close to 40 minutes.
Now back to duathlon. I've got one more this year, coming up in a month. I'll report back. In the meantime, I better go out and buy a case for Charles, who undoubtedly will break 40 before I.
Sunday, August 30, 2009
No Where Near 1897 Miles...
I had a good strong week this week, however, it puts me no where near 1897 miles. I focused on distance this week, but did not hold back from trying to run quickly over that distance. At any rate, I ran a total of 61 miles with my two longer runs being very good.
Monday - 8 miles (58 minutes)
Tuesday - 10 miles (1 hour 8 minutes)
Wednesday - 7 miles (easy)
Thursday - 8 miles (moderate)
Friday - 4 mile stretch run
Saturday - 4 mile stretch run
Sunday - 20.4 miles (2 hours 30 minutes)
Talk to every one next week, after I attempt to run 1752 miles in order to catch AJMac. Thank you.
Monday - 8 miles (58 minutes)
Tuesday - 10 miles (1 hour 8 minutes)
Wednesday - 7 miles (easy)
Thursday - 8 miles (moderate)
Friday - 4 mile stretch run
Saturday - 4 mile stretch run
Sunday - 20.4 miles (2 hours 30 minutes)
Talk to every one next week, after I attempt to run 1752 miles in order to catch AJMac. Thank you.
Saturday, August 29, 2009
1897 Miles
I probably should have ridden three miles more, just to cross the 1900 mile mark, but all I could think about as I finished my 40 mile ride this morning were the sausage and French toast I planned to make when I got home.
Productive week. Rode hill repeats Sunday. Rode 28 miles on Tuesday morning, and again Thursday. Ran a 4 mile tempo Tuesday night and again Friday. And rode 40 this AM.
I plan to run a 10k on September 19, so I'm going to do some speed work this week on foot. I'll find out whether the hill and speed work on the bike has helped the running at all.
Productive week. Rode hill repeats Sunday. Rode 28 miles on Tuesday morning, and again Thursday. Ran a 4 mile tempo Tuesday night and again Friday. And rode 40 this AM.
I plan to run a 10k on September 19, so I'm going to do some speed work this week on foot. I'll find out whether the hill and speed work on the bike has helped the running at all.
Sunday, August 23, 2009
1800 miles (plus the runs)
Like CGB, I have not posted this summer. But it's not been for lack of training; I simply haven't had much to write about. We left Alabama for two months in June and July (one of the luxuries of my job is that I can take it with me when classes are out) and stayed with family in New England. We spent June with family in the Boston and the Sakonet River areas, and I spent nearly the entire month on the bike. It rained a lot, and several days I ran just so that I wouldn't have to clean the bike after riding on wet, sandy roads. But whenever the weather broke, I was in the saddle. I rode 400 miles in June and ran another 60-ish.
Oh, yeah... and I did this. Did I mention that we won?
We spent July with family in Maine, and I was all about the trail runs. I ran at least 120 miles in July (and rode another 100). Very few of my runs were on roads, and almost none of were flat. One run in particular, which I must have done at least 20 times, was a 3-1/2 mile lollipop loop with over 500 feet of elevation gain. I love trail running more than anything, so I was out no matter the weather: rain, fog, drizzle, torrential downpour... all the different types of weather that Maine had to offer in July. (The sun was conspicuous by its absence.)
Now we're back in 'Bama. I've been mixing the runs and ride a little more evenly, but I'm still favoring the bike, mostly because I have lots of people with whom to ride. In fact, I never ride alone anymore in Alabama unless I'm doing intervals in my neighborhood or hill repeats downtown, or I'm commuting to work. For some reason, cycling has become hugely popular in the last several months here, and now you can't throw a water bottle without hitting a guy wearing Lycra on a bike with skinny tires. In addition to my usual hodge-podge of students and friends from church with whom I ride on occasion in various combinations, I now have three groups that I ride with quite regularly.
On Tuesday and Thursday mornings at 5:30 AM I go out with a group of guys from the neighborhood, who are mostly competitive mountain bikers, and who use our training rides on the road bikes for conditioning. The rides are usually pretty laid back, 25 to 30 miles, under 20 mph. It's a great way to start the day and to get base miles into my legs, and it doesn't take away from work or family time. The fam is usually waking up just as I return, so I get to enjoy breakfast with my brood before starting work.
On the weekends I have choices, choices, choices. On Saturday mornings, several groups of cyclists go out, including two groups of multi-sport athletes, an A group and a B group. The A group typically rides 40 to 80 miles at 25+ mph, while the B group rides 30-ish miles at 20 mph. I'm the strong guy in the B group, so if I want an easy training ride I can go with them.
I am decidedly middle of the pack in the A group. So, if I'm looking for a heart attack I go out with them. If you've never done it, riding 25+ mph in a paceline is a killer workout. When you're second in line, and the lead guy peels off, and it's now your turn to pull, you feel like you just rode into a brick wall. On the other hand, when you're done pulling and you drop to the back, it's like being towed behind a race car. It's pretty fun to go 27 mph while barely peddling.
Throw in intervals and hill repeats, and I've been working the bike a lot this year. I had 1500 miles at the end of June, and I just passed 1800 today. I'm still running, but my running has been very strategic: almost all speed work, hills, and recovery runs. We'll see whether this works. I need to run another 10k to see how I've come along. When I do, I'll post the results.
Oh, yeah... and I did this. Did I mention that we won?
We spent July with family in Maine, and I was all about the trail runs. I ran at least 120 miles in July (and rode another 100). Very few of my runs were on roads, and almost none of were flat. One run in particular, which I must have done at least 20 times, was a 3-1/2 mile lollipop loop with over 500 feet of elevation gain. I love trail running more than anything, so I was out no matter the weather: rain, fog, drizzle, torrential downpour... all the different types of weather that Maine had to offer in July. (The sun was conspicuous by its absence.)
Now we're back in 'Bama. I've been mixing the runs and ride a little more evenly, but I'm still favoring the bike, mostly because I have lots of people with whom to ride. In fact, I never ride alone anymore in Alabama unless I'm doing intervals in my neighborhood or hill repeats downtown, or I'm commuting to work. For some reason, cycling has become hugely popular in the last several months here, and now you can't throw a water bottle without hitting a guy wearing Lycra on a bike with skinny tires. In addition to my usual hodge-podge of students and friends from church with whom I ride on occasion in various combinations, I now have three groups that I ride with quite regularly.
On Tuesday and Thursday mornings at 5:30 AM I go out with a group of guys from the neighborhood, who are mostly competitive mountain bikers, and who use our training rides on the road bikes for conditioning. The rides are usually pretty laid back, 25 to 30 miles, under 20 mph. It's a great way to start the day and to get base miles into my legs, and it doesn't take away from work or family time. The fam is usually waking up just as I return, so I get to enjoy breakfast with my brood before starting work.
On the weekends I have choices, choices, choices. On Saturday mornings, several groups of cyclists go out, including two groups of multi-sport athletes, an A group and a B group. The A group typically rides 40 to 80 miles at 25+ mph, while the B group rides 30-ish miles at 20 mph. I'm the strong guy in the B group, so if I want an easy training ride I can go with them.
I am decidedly middle of the pack in the A group. So, if I'm looking for a heart attack I go out with them. If you've never done it, riding 25+ mph in a paceline is a killer workout. When you're second in line, and the lead guy peels off, and it's now your turn to pull, you feel like you just rode into a brick wall. On the other hand, when you're done pulling and you drop to the back, it's like being towed behind a race car. It's pretty fun to go 27 mph while barely peddling.
Throw in intervals and hill repeats, and I've been working the bike a lot this year. I had 1500 miles at the end of June, and I just passed 1800 today. I'm still running, but my running has been very strategic: almost all speed work, hills, and recovery runs. We'll see whether this works. I need to run another 10k to see how I've come along. When I do, I'll post the results.
Friday, August 21, 2009
Finally, Some Good Weeks...
Over the summer, I have not been very consistent with my training. It is quite a shame since the weather was not very hot or humid until August. Now, I am trying to catch up. Yet, in catching up, I have had two very good weeks... finally.
Week of August 3 - Total 50 miles
Monday - 3 miles easy
Tuesday - 6 miles, including 6 fartleks
Wednesday - 12 miles
Thursday - 3 miles easy (though pushing the stroller)
Friday - 7 miles, including 2 x 800, 3 x 400, 4 x 200, all at 1:26 1/4 mile pace
Saturday - 4 miles easy (though pushing the stroller)
Sunday - 15 miles, including 8 x hill repeats
It felt very good to put in the miles and to make them quality miles. So, I tried to followed it up with another strong week.
Week of August 10 - Total 44 miles
Monday - Rest
Tuesday - 5 miles
Wednesday - 10 miles
Thursday - 4 miles easy
Friday - 10 miles, including 3 x 800 (1:28 pace), 3 x 400 (1:26 pace), 3 x 200 (1:24 pace)
Saturday - 15 miles
Sunday - Rest, though Isabelle and I hiked a mountain
On Monday - Wednesday, I biked into and from work (10 miles round trip). The biking did not necessarily tire me out, but it was the first time I added those to running miles, with speed. Factor in the 10 miles on Friday that included the track work, and you can probably guess that I died at around 11 miles on Saturday. I gutted it out, but the end of that run stunk.
Well, I will try to keep you informed of the next week. Thank you for keeping up with this blog.
Week of August 3 - Total 50 miles
Monday - 3 miles easy
Tuesday - 6 miles, including 6 fartleks
Wednesday - 12 miles
Thursday - 3 miles easy (though pushing the stroller)
Friday - 7 miles, including 2 x 800, 3 x 400, 4 x 200, all at 1:26 1/4 mile pace
Saturday - 4 miles easy (though pushing the stroller)
Sunday - 15 miles, including 8 x hill repeats
It felt very good to put in the miles and to make them quality miles. So, I tried to followed it up with another strong week.
Week of August 10 - Total 44 miles
Monday - Rest
Tuesday - 5 miles
Wednesday - 10 miles
Thursday - 4 miles easy
Friday - 10 miles, including 3 x 800 (1:28 pace), 3 x 400 (1:26 pace), 3 x 200 (1:24 pace)
Saturday - 15 miles
Sunday - Rest, though Isabelle and I hiked a mountain
On Monday - Wednesday, I biked into and from work (10 miles round trip). The biking did not necessarily tire me out, but it was the first time I added those to running miles, with speed. Factor in the 10 miles on Friday that included the track work, and you can probably guess that I died at around 11 miles on Saturday. I gutted it out, but the end of that run stunk.
Well, I will try to keep you informed of the next week. Thank you for keeping up with this blog.
Monday, June 29, 2009
A Month Later...
Well, it has now been over a month since my last post. Last year, I was very good at this whole blog thing. This year... not so much. Well, let's get caught up:
1) Congratulations to the 2009 Aggie Man Champions, The Brothers Mac! Great effort, great showing, great victory! And it looks like Chewbacca has manners. Perhaps the Sasquatch can live amongst the peoples.
Being first and foremost a runner, I am very impressed by the 5:59 pace that Alotmoreflash(than me) held running up hill. To be honest, I am not certain if he has actually run an 18:59 5K, yet, but I think that the Aggie man performance was good enough to say he accomplished the goal. Can I get a positive vote from the readers, please?
2) Last Thursday, I ran in the JP Morgan Chase Corporate Challenge in Boston. It is a 3.5 mile race from Charles St. to Kenmore Square and back. I have run in it each of the past several years and always seem to be on the high side of 24 minutes. With 14,000 runners on one side of Commonwealth Avenue (which bottle-necks under the narrow Mass Ave overpass), I believe I usually end up running closer to 18 miles. So, this year, I made it a point to get as close to the front as possible. After weaving my way up prior to the race start, I was able to start only 5 seconds back from the lead runners and therefore, was able to quickly get into a rhythm and nestled into a similarly paced pack. By the way, the battery on my watch died two nights prior and was unable to get it changed. With out my trusty guide, I may have gone out to fast, because I felt myself die off on the return trip. I gained a little momentum coming into the final 0.75 miles and was able to finish strong. One guy came up next to me in the final stretch and said, "Come on", in a challenging and encouraging way. It picked my feet up, helped me dig deep and energized me to victory in this mini-foot race at the end of the larger race. I finished in 21:15 (a 6:04 pace).
3) This past week, including the Corporate Challenge, I put together my strongest week in a long time. I ran 37 miles with a 10 miler and a 12-13 miler mixed in. I took it easy on the longer run and just enjoyed it. It felt good and when I had finished, I felt relatively fresh. Now, if you asked my wife and kids, they would counter by saying that I did not smell relatively fresh. Nothing a shower and a full stick of deodorant can't take care of.
Well, I need to start posting more often. Thank you for staying put.
1) Congratulations to the 2009 Aggie Man Champions, The Brothers Mac! Great effort, great showing, great victory! And it looks like Chewbacca has manners. Perhaps the Sasquatch can live amongst the peoples.
Being first and foremost a runner, I am very impressed by the 5:59 pace that Alotmoreflash(than me) held running up hill. To be honest, I am not certain if he has actually run an 18:59 5K, yet, but I think that the Aggie man performance was good enough to say he accomplished the goal. Can I get a positive vote from the readers, please?
2) Last Thursday, I ran in the JP Morgan Chase Corporate Challenge in Boston. It is a 3.5 mile race from Charles St. to Kenmore Square and back. I have run in it each of the past several years and always seem to be on the high side of 24 minutes. With 14,000 runners on one side of Commonwealth Avenue (which bottle-necks under the narrow Mass Ave overpass), I believe I usually end up running closer to 18 miles. So, this year, I made it a point to get as close to the front as possible. After weaving my way up prior to the race start, I was able to start only 5 seconds back from the lead runners and therefore, was able to quickly get into a rhythm and nestled into a similarly paced pack. By the way, the battery on my watch died two nights prior and was unable to get it changed. With out my trusty guide, I may have gone out to fast, because I felt myself die off on the return trip. I gained a little momentum coming into the final 0.75 miles and was able to finish strong. One guy came up next to me in the final stretch and said, "Come on", in a challenging and encouraging way. It picked my feet up, helped me dig deep and energized me to victory in this mini-foot race at the end of the larger race. I finished in 21:15 (a 6:04 pace).
3) This past week, including the Corporate Challenge, I put together my strongest week in a long time. I ran 37 miles with a 10 miler and a 12-13 miler mixed in. I took it easy on the longer run and just enjoyed it. It felt good and when I had finished, I felt relatively fresh. Now, if you asked my wife and kids, they would counter by saying that I did not smell relatively fresh. Nothing a shower and a full stick of deodorant can't take care of.
Well, I need to start posting more often. Thank you for staying put.
Ouch
Ran with Alotmoreflash yesterday. He ran my legs off. No joke. My calves, quads, femurs, tibias, tendons, and ligaments are strewn all over the road. I am trying to order a new set of legs this morning over the telephone, but am still on hold at present.
Monday, June 22, 2009
Pictures of the Relay
A photo-documentary of our adventure.
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Very strong.
At the pre-race meeting: Alotmoreflash listening intently, Behemoth apparently amused by something in his mind, and me looking like a really wimpy biker boy who has lost his way and ended up on a beach, where he obviously does not belong.
Chaos before the start.
Behemoth looking serene amidst it all. Notice the cool hat hat. I could never pull that off.
He's ready to race, nonetheless.
Alotmoreflash waiting for me at the second transition with his support crew.
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Me, exhausted, finishing the last climb.
Alotmoreflash, looking strong at the finish.
Very strong.
The victors, with some members of our fan club.
Thunder, Lightning, and the Skinny Guy in the Middle
The brothers Mac and I competed as a relay team in a kayak triathlon on Saturday: my own personal dream team. Behemoth Brother Mac (a/k/a "Sasquatch") paddled a kayak 2 miles through a tidal basin, I rode the TT bike 25 miles on hilly roads, then Alotmoreflash ran three miles up a mountain. We emerged victorious, completing the course in 1:46:30. We are now undefeated as a kayak-bike-run-multi-sport-relay-in-northern-New-England team. That particular distinction is unlikely to land us on ESPN any time soon, but our own sense of hard-earned glory is entirely undiminished by the fact that our wives, and not Chris Berman, met us at the finish line.
The race started in three waves. Swimmers went first, then 30 minutes later the individual men in the kayak race started. Finally, three minutes after the men got underway, the individual women kayakers and relay teams began. Now, Behemoth is a true gentleman, it must be mentioned. Being surrounded by women in unstable vessels with thin hulls got the better of him. He began at the back of the pack (in the last wave) and yielded his way through the first leg of the race. He even back-paddled to avoid colliding with a reckless kayaker at one point! I, of course, would have rammed her as hard as possible and then left her to drown.
I have seen Behemoth's competitive spirit awakened. He can be downright scary. He was not very scary on Saturday. Next time we will have to provoke him mightily before the start. Maybe something involving pepper spray, nails, and a hot poker.
In spite of all of the obstacles Behemoth created for himself, he paddled fast, as I knew he would. I watched him depart, then went to set up my gear for my own leg, so I didn't get to watch him race. However, he arrived at the first transition just 38 seconds after the lead team kayaker. Then it was my turn.
The bike course started about 20 feet above sea level. (Behemoth had to run up a short, steep hill to meet me after landing his kayak.) It ended 371 feet above sea level. In between, the course contained over 650 feet of climbing, spread out over 25 miles. It also contained approximately 1,726 pot holes and 1,237,528 frost heaves, all strategically placed to force a cyclist travelling at race speed to choose between (1) risking massive, irreparable damage to his carbon-fiber fork, then to his face as he flipped over his suddenly-detached front wheel; or (2) swerving into oncoming traffic and playing chicken with a jacked-up half-ton pickup truck. In other words, it was a lot like a 25-mile time trial in the Tour de France, but without the cheering crowds or support crew or television coverage or corporate sponsors, and with some special challenges and obstacles thrown in to make things more interesting.
I managed to pick off all the relay racers in front of me during the early part of the ride, then I went after the individual men, who, you will recall, had a head start on us. I reeled in all but one, and Alotmoreflash passed that guy on his run...
... which was inspired. Simply inspired. Apparently the key to getting Alotmoreflash to run fast is to put a mountain in his way. He ascended 300 feet in three miles and ran his leg in 17:57! That's a 5:59 pace... uphill! Sick. And he barely broke a sweat. He did show up at the finish with a lot of mud on his feet and legs, but we think he must have stopped somewhere and deliberately applied that to make it appear that he had worked hard on the trails.
So, we made a good showing. The next closest relay team finished eight and a half minutes after we did, and the next closest competitor in the kayak race was nearly five minutes slower. We need to find some other races in which to put these skills to use. And of course we plan to return to this race next year to defend our title.
Fun stuff.
As usual, pictures are forthcoming. Stay tuned...
The race started in three waves. Swimmers went first, then 30 minutes later the individual men in the kayak race started. Finally, three minutes after the men got underway, the individual women kayakers and relay teams began. Now, Behemoth is a true gentleman, it must be mentioned. Being surrounded by women in unstable vessels with thin hulls got the better of him. He began at the back of the pack (in the last wave) and yielded his way through the first leg of the race. He even back-paddled to avoid colliding with a reckless kayaker at one point! I, of course, would have rammed her as hard as possible and then left her to drown.
I have seen Behemoth's competitive spirit awakened. He can be downright scary. He was not very scary on Saturday. Next time we will have to provoke him mightily before the start. Maybe something involving pepper spray, nails, and a hot poker.
In spite of all of the obstacles Behemoth created for himself, he paddled fast, as I knew he would. I watched him depart, then went to set up my gear for my own leg, so I didn't get to watch him race. However, he arrived at the first transition just 38 seconds after the lead team kayaker. Then it was my turn.
The bike course started about 20 feet above sea level. (Behemoth had to run up a short, steep hill to meet me after landing his kayak.) It ended 371 feet above sea level. In between, the course contained over 650 feet of climbing, spread out over 25 miles. It also contained approximately 1,726 pot holes and 1,237,528 frost heaves, all strategically placed to force a cyclist travelling at race speed to choose between (1) risking massive, irreparable damage to his carbon-fiber fork, then to his face as he flipped over his suddenly-detached front wheel; or (2) swerving into oncoming traffic and playing chicken with a jacked-up half-ton pickup truck. In other words, it was a lot like a 25-mile time trial in the Tour de France, but without the cheering crowds or support crew or television coverage or corporate sponsors, and with some special challenges and obstacles thrown in to make things more interesting.
I managed to pick off all the relay racers in front of me during the early part of the ride, then I went after the individual men, who, you will recall, had a head start on us. I reeled in all but one, and Alotmoreflash passed that guy on his run...
... which was inspired. Simply inspired. Apparently the key to getting Alotmoreflash to run fast is to put a mountain in his way. He ascended 300 feet in three miles and ran his leg in 17:57! That's a 5:59 pace... uphill! Sick. And he barely broke a sweat. He did show up at the finish with a lot of mud on his feet and legs, but we think he must have stopped somewhere and deliberately applied that to make it appear that he had worked hard on the trails.
So, we made a good showing. The next closest relay team finished eight and a half minutes after we did, and the next closest competitor in the kayak race was nearly five minutes slower. We need to find some other races in which to put these skills to use. And of course we plan to return to this race next year to defend our title.
Fun stuff.
As usual, pictures are forthcoming. Stay tuned...
Sunday, May 24, 2009
One up
If that's what CGB is doing right now, without training, I'm in trouble once he gets motivated. Congrats to him on a blistering 5k run. 18:17 is just. plain. fast.
Not to be outdone by CGB's recent defeat by a girl in a 5 mile race, I went out yesterday and got myself beat by two girls in a five mile race. The race was the Jubilee CityFest 8k, the city's big annual race. The event offers prize money, and thus attracts some very good runners from around the state. The course is extremely hilly. Indeed, the first two miles are mostly uphill.
I have not done any speed work since the duathlon, more than a month ago, but I have done a lot of riding. Thus, I was strong, but slow. Every time we climbed I gained on the race leaders. Then we would hit a flat stretch and they would all pull away from me as if my feet were sealed in concrete. Two women passed me on a flat stretch in mile 3. Shortly thereafter, we climbed a rather steep hill and I gained back all the ground I had lost on them. Then the terrain leveled off, and they shot ahead. I think I must have deflated like a leaky balloon. I ended up running that mile in 7 minutes even, by far my slowest mile. I got my mojo back in mile 4, which was all downhill. I ran mile 5, a long, straight stretch with medium-sized rollers, in 6:06.
The result: 32:26, 12th overall. My pacing was so inconsistent that I didn't really have a pace; I had paces. Several of them. I probably looked like a rookie out there. I sure felt like one. Not my best day. Fortunately, we're not done yet with this 10k challenge.
Not to be outdone by CGB's recent defeat by a girl in a 5 mile race, I went out yesterday and got myself beat by two girls in a five mile race. The race was the Jubilee CityFest 8k, the city's big annual race. The event offers prize money, and thus attracts some very good runners from around the state. The course is extremely hilly. Indeed, the first two miles are mostly uphill.
I have not done any speed work since the duathlon, more than a month ago, but I have done a lot of riding. Thus, I was strong, but slow. Every time we climbed I gained on the race leaders. Then we would hit a flat stretch and they would all pull away from me as if my feet were sealed in concrete. Two women passed me on a flat stretch in mile 3. Shortly thereafter, we climbed a rather steep hill and I gained back all the ground I had lost on them. Then the terrain leveled off, and they shot ahead. I think I must have deflated like a leaky balloon. I ended up running that mile in 7 minutes even, by far my slowest mile. I got my mojo back in mile 4, which was all downhill. I ran mile 5, a long, straight stretch with medium-sized rollers, in 6:06.
The result: 32:26, 12th overall. My pacing was so inconsistent that I didn't really have a pace; I had paces. Several of them. I probably looked like a rookie out there. I sure felt like one. Not my best day. Fortunately, we're not done yet with this 10k challenge.
Friday, May 22, 2009
Time to Catch Up...
It has been a while, so I have a lot to cover. Let's get right at it, kids.
1) In response to AJMac's question after I was beaten by either a woman or a transvestite at the Dan Ford's 5 Mile charity race, I respond by simply stating, "no comment".
2) AJMac described his Dream Team for the Aggieman kayak triathalon. As a personal reference to his testament regarding his other brother, I can emphatically confirm that he is, in fact, a behemoth of a man. I would be surprised if they did not win their division either by having the fastest collective time, or by having his brother lift every other team up and with one fell swoop throwing them to the other side of the river. How can I make such dramatic (and accurate, I might add) statements? Well, AJMac and I had the frightful... I mean pleasurable experience of being college roommates with said behemoth. We would often tease Chewbacca and try to gang up on him only to once again discover the hard lesson of why we should never upset Chewy. (I still have flashbacks of him making loud Sasquatch sounds while beating down on us with both arms like a silver back gorilla.)
3) I have not been very consistent in my running. There are multiple causes for this. Lots of cookies and ice cream happen to be one reason. The four brownies the other night happen to be another. I have been busy with kids, work, and yard work (which usually comes after the rest). I have been going to bed late and therefore, waking up late.
Still, I have been able to keep in relative good shape. I used to have a full size tire around the mid-section, but now only have the proverbial spare tire. I now realize that it is not coincidental that a spare tire is sometimes referred to as a donut - I look like a donut. Anyway, I have been able to keep in shape by doing various other physical activities - spin once or twice a week, floor workouts, approximately two hours of fast paced basketball on Monday nights, and my minimal running.
4) Again, the oddest race happened. On Wednesday night, I ran the same weekly 5K as I did twice last year. It is the same race where I broke the 19:00 minute 5K with a personal record (PR) of 18:37. On Wednesday night, I set another PR by running 18:17. I actually expected to run over 19:00 minutes since I have had sporadic running (at best) over the last couple of weeks. I did not run at all from Saturday through Tuesday and so I did not want to be rusty on Wednesday evening; so, I went out for five miles early in the day on Wednesday. It was a light three miles, which quickly turned into five miles so that I could go explore a new conservation area. I had resigned to the idea that I will try to keep up with the another runner, but will not be able to best my previous PR. As I arrived to the race, I found the runner with whom I had traded wins last year. He proceeded to tell me that three weeks ago he set a PR of 17:56. I proceeded to look for someone else with whom I could keep up.
As the gun sounded, Mr. Speedy went out blazing and kept a 10 second lead over me and cruised to a 15 second victory. There was another gentleman who maintained a five second lead through most of the race until I closed the gap, took the inside, let him get a good glimpse of me, and then watched him kick away and come in second. So, I crossed the finish line third and in total disbelief that I was actually 20 seconds faster than before. It reminded me of the Dan Ford 5 Miler, where I could not see the mile markers and did not realize I was running a 31 minute five mile until the very end.
In conclusion, I know I have a lot of work to do to optimize my racing this year. That being said, I am not far off from being in great shape and I think that it is becoming more natural for me to run faster. It is rather exciting.
Thank you for reading. I will keep in touch soon.
1) In response to AJMac's question after I was beaten by either a woman or a transvestite at the Dan Ford's 5 Mile charity race, I respond by simply stating, "no comment".
2) AJMac described his Dream Team for the Aggieman kayak triathalon. As a personal reference to his testament regarding his other brother, I can emphatically confirm that he is, in fact, a behemoth of a man. I would be surprised if they did not win their division either by having the fastest collective time, or by having his brother lift every other team up and with one fell swoop throwing them to the other side of the river. How can I make such dramatic (and accurate, I might add) statements? Well, AJMac and I had the frightful... I mean pleasurable experience of being college roommates with said behemoth. We would often tease Chewbacca and try to gang up on him only to once again discover the hard lesson of why we should never upset Chewy. (I still have flashbacks of him making loud Sasquatch sounds while beating down on us with both arms like a silver back gorilla.)
3) I have not been very consistent in my running. There are multiple causes for this. Lots of cookies and ice cream happen to be one reason. The four brownies the other night happen to be another. I have been busy with kids, work, and yard work (which usually comes after the rest). I have been going to bed late and therefore, waking up late.
Still, I have been able to keep in relative good shape. I used to have a full size tire around the mid-section, but now only have the proverbial spare tire. I now realize that it is not coincidental that a spare tire is sometimes referred to as a donut - I look like a donut. Anyway, I have been able to keep in shape by doing various other physical activities - spin once or twice a week, floor workouts, approximately two hours of fast paced basketball on Monday nights, and my minimal running.
4) Again, the oddest race happened. On Wednesday night, I ran the same weekly 5K as I did twice last year. It is the same race where I broke the 19:00 minute 5K with a personal record (PR) of 18:37. On Wednesday night, I set another PR by running 18:17. I actually expected to run over 19:00 minutes since I have had sporadic running (at best) over the last couple of weeks. I did not run at all from Saturday through Tuesday and so I did not want to be rusty on Wednesday evening; so, I went out for five miles early in the day on Wednesday. It was a light three miles, which quickly turned into five miles so that I could go explore a new conservation area. I had resigned to the idea that I will try to keep up with the another runner, but will not be able to best my previous PR. As I arrived to the race, I found the runner with whom I had traded wins last year. He proceeded to tell me that three weeks ago he set a PR of 17:56. I proceeded to look for someone else with whom I could keep up.
As the gun sounded, Mr. Speedy went out blazing and kept a 10 second lead over me and cruised to a 15 second victory. There was another gentleman who maintained a five second lead through most of the race until I closed the gap, took the inside, let him get a good glimpse of me, and then watched him kick away and come in second. So, I crossed the finish line third and in total disbelief that I was actually 20 seconds faster than before. It reminded me of the Dan Ford 5 Miler, where I could not see the mile markers and did not realize I was running a 31 minute five mile until the very end.
In conclusion, I know I have a lot of work to do to optimize my racing this year. That being said, I am not far off from being in great shape and I think that it is becoming more natural for me to run faster. It is rather exciting.
Thank you for reading. I will keep in touch soon.
Wednesday, May 20, 2009
Aggie Men
We've been back in 'Bama for a week now. Al Gore hasn't got a clue, and the cooling trend we've enjoyed this year continues unabated. The weather has been stunning: cool, sunny, and dry with occasional rain showers. (Perfectly consistent with the sun spot theory, by the way. Look it up. Dismay a global-warming alarmist.)
The perfect weather has been great for cycling, which is terrific, because I have been devoting most of my attention to the bikes this year. My next target race is this event, called the "Aggieman," a kayak triathlon, which I am racing as a relay with my two brothers. Little brother and fellow 18:59 blogger AlittlemoreflashGordon will run the last leg up the mountain. I've got the 25-mile bike ride in the middle. Our other brother, a muscle-bound behemoth, will paddle the kayak around the course for the first leg. Should be great fun. Our goal is somewhat ambitious. We plan to win the team relay classification. Then we'll find an agent and a sponsor and make our fortunes.
I've put in the miles this year--more than 1,000 since January 1--and my stamina is pretty decent. And I have done much more hill work this year than I did the last two years, since we moved from Colorado, so I feel strong. But I need to get the speed back up. I have raced in two time trials so far this Spring. My speed has been around 23.5 mph at 5.6 miles. Last year at this time I was consistently riding 24. So, I need to start cranking out intervals.
Meanwhile, the running has taken a back seat... for now. I managed some trail running while in Colorado, and I have felt quite strong during my runs this last week back at sea level. But I'm no faster than I was two months ago. The cycling is great for conditioning, but I won't get any faster on the runs until I actually... well, run. So the 10k challenge is temporarily delayed. But only temporarily. I'll be back for more 6.2-mile agony in a few weeks.
The perfect weather has been great for cycling, which is terrific, because I have been devoting most of my attention to the bikes this year. My next target race is this event, called the "Aggieman," a kayak triathlon, which I am racing as a relay with my two brothers. Little brother and fellow 18:59 blogger AlittlemoreflashGordon will run the last leg up the mountain. I've got the 25-mile bike ride in the middle. Our other brother, a muscle-bound behemoth, will paddle the kayak around the course for the first leg. Should be great fun. Our goal is somewhat ambitious. We plan to win the team relay classification. Then we'll find an agent and a sponsor and make our fortunes.
I've put in the miles this year--more than 1,000 since January 1--and my stamina is pretty decent. And I have done much more hill work this year than I did the last two years, since we moved from Colorado, so I feel strong. But I need to get the speed back up. I have raced in two time trials so far this Spring. My speed has been around 23.5 mph at 5.6 miles. Last year at this time I was consistently riding 24. So, I need to start cranking out intervals.
Meanwhile, the running has taken a back seat... for now. I managed some trail running while in Colorado, and I have felt quite strong during my runs this last week back at sea level. But I'm no faster than I was two months ago. The cycling is great for conditioning, but I won't get any faster on the runs until I actually... well, run. So the 10k challenge is temporarily delayed. But only temporarily. I'll be back for more 6.2-mile agony in a few weeks.
Friday, May 8, 2009
Of thin air and avalanche chutes
Family Mac, the road bike, and I have been in Colorado since Tuesday, first in Denver, now in Summit County. I have ridden every day since we arrived. The altitude hasn't hindered me as much as I had expected, and I have been stronger than expected on the numerous ascents. Indeed, the biggest obstacles have not been lack of oxygen or steep climbs, but howling wind and the remnants of winter in the high country. The wind up here has been monstrous and inconsistent, often changing directions. But worse has been the snow and ice on the roads and bike paths. The high mountain roads are simply too sketchy this time of year for road biking. Everything below 10,000 feet has been clear for the most part, but occasional rock slides and piles of snow and ice force one to keep one's hands near the brakes.
That's all in a day's work. But yesterday I encountered a new obstacle, one I had never met in all my time riding here in Colorado. Climbing up Ten Mile Canyon, which had been plowed clear, I suddenly saw in front of me a wall of snow. As I surveyed the wall, trying to discern what it was and how to deal with it, a cyclist appeared over the top of it carrying her road bike. She was on her way back from Copper Mountain and she assured me that the way was clear all the way, except for this avalanche slide. Indeed, it was clear over Vail Pass and all the way to Vail, if I wanted to go that far. I thanked her and began climbing the remains of the avalanche, tricky business in cycling cleats. The rest of the was more or less clear, just as she had reported, and I had a terrific descent on the way back, other than stopping to climb back over the slide.
I will save this anecdote, and add all proportionate embellishments, so that someday when they are old enough to appreciate it, I can tell my kids that I conquered an avalanche slide during a road ride.
That's all in a day's work. But yesterday I encountered a new obstacle, one I had never met in all my time riding here in Colorado. Climbing up Ten Mile Canyon, which had been plowed clear, I suddenly saw in front of me a wall of snow. As I surveyed the wall, trying to discern what it was and how to deal with it, a cyclist appeared over the top of it carrying her road bike. She was on her way back from Copper Mountain and she assured me that the way was clear all the way, except for this avalanche slide. Indeed, it was clear over Vail Pass and all the way to Vail, if I wanted to go that far. I thanked her and began climbing the remains of the avalanche, tricky business in cycling cleats. The rest of the was more or less clear, just as she had reported, and I had a terrific descent on the way back, other than stopping to climb back over the slide.
I will save this anecdote, and add all proportionate embellishments, so that someday when they are old enough to appreciate it, I can tell my kids that I conquered an avalanche slide during a road ride.
Thursday, April 23, 2009
Just to be clear
Kudos to CGB for an inspired run. He's obviously in terrific shape, and highly motivated after watching the Boston Marathon. This is going to be a formidable challenge for me this year. I had better nail a 10k soon, or CGB is going to make it two years in a row that he has completed the challenge before I do.
CGB, I marvel at your whole-body-spirit-breathing-Zhen-like-dexterity wellness. I raise a hummus jar to you, sir.
I just want to clear something up, however. CGB says that he finished 9th overall on Saturday, but 8th out of the men. That means he got beat either by a girl or by a transvestite.
What's up with that?
Must be the yoga.
CGB, I marvel at your whole-body-spirit-breathing-Zhen-like-dexterity wellness. I raise a hummus jar to you, sir.
I just want to clear something up, however. CGB says that he finished 9th overall on Saturday, but 8th out of the men. That means he got beat either by a girl or by a transvestite.
What's up with that?
Must be the yoga.
Wednesday, April 22, 2009
A Good Start to the Season...
On Saturday, I raced the 1st Annual Dan Ford Five Miler. To preface the story, I should say that I have been running, but not necessarily training with speed or miles. I have been taking Spin classes, working on my core with my 'floor exercises' and doing yoga. As a related aside, I had no idea that the yoga would actually be difficult, but the rewards have been a stronger core, from which a runner's strength and balance comes, increased flexibility, which naturally increases strength, and better breathing, which helps control effort and brings you into focus and relaxation.
It turns out that these things actually work. This must be cross-training. Huh. As I said last Friday, I was not expecting to be competitive, but rather just to feel the race and get the racing juices flowing. As soon as the horn blew, however, my competitive nature took over. I found a groove within the first 1/2 mile and started to focus on those in front of me.
I did not see any mile markers for the first three miles, I just assumed that the water stations were at every mile - an inaccurate assumption. What I did notice, however, was that the first 2.5 miles were all up hill. I figured I was running at a 7:00 min pace right behind a gentleman who had an extremely contracted gait (and therefore a very rapid turn-over). As we climbed on a particularly steeper portion of the course, at right about 2.5 miles, I used my gait to catch him; however, after cresting he took the lead over and kept it. Then, we hit the 3 mile mark and I looked at my watch: 18:59. "Just good enough", I thought to myself. "Let the momentum carry you and increase the speed". I used my breathing to help bring me under control and focus.
At this point in the race, the hill was done and it turned into a rolling course for the final two miles. I determined three things that could work in my advantage to catching this guy: 1) his gait seemed a little too inefficient, 2) I had a positive experience passing him on a hill, and the last portion of the race was going to be uphill, and 3) I was trailing him - that meant the pressure was on him. (I bet I sound very serious right now.)
At any rate, as we approached the final 1/4 mile, we rounded the bend, I got on the inside of him, and passed him on the incline. Sprinting through the finish, I clocked in at 31:08 (6:14 mile splits). I am not sure of my first 3 mile splits, but mile 4 was 6:12 and mile 5 was 5:57. I came in 9 overall (8 out of all the men), and won my age group. I felt good and felt as if I had another racing mile in me. That looks good for the 10K challenge.
So, the racing season is off to a good start. I am excited for the prospects and even more excited after watching the Boston Marathon at mile 17 in Newton. Oh, one other story, or rather, a question, from the Dan Ford 5 Miler. Has anyone seen a man with injected biceps and triceps before? Well, let me tell you that when the muscles giggle underneath the skin while simply walking, it is a little bit disgusting.
Talk to you soon.
It turns out that these things actually work. This must be cross-training. Huh. As I said last Friday, I was not expecting to be competitive, but rather just to feel the race and get the racing juices flowing. As soon as the horn blew, however, my competitive nature took over. I found a groove within the first 1/2 mile and started to focus on those in front of me.
I did not see any mile markers for the first three miles, I just assumed that the water stations were at every mile - an inaccurate assumption. What I did notice, however, was that the first 2.5 miles were all up hill. I figured I was running at a 7:00 min pace right behind a gentleman who had an extremely contracted gait (and therefore a very rapid turn-over). As we climbed on a particularly steeper portion of the course, at right about 2.5 miles, I used my gait to catch him; however, after cresting he took the lead over and kept it. Then, we hit the 3 mile mark and I looked at my watch: 18:59. "Just good enough", I thought to myself. "Let the momentum carry you and increase the speed". I used my breathing to help bring me under control and focus.
At this point in the race, the hill was done and it turned into a rolling course for the final two miles. I determined three things that could work in my advantage to catching this guy: 1) his gait seemed a little too inefficient, 2) I had a positive experience passing him on a hill, and the last portion of the race was going to be uphill, and 3) I was trailing him - that meant the pressure was on him. (I bet I sound very serious right now.)
At any rate, as we approached the final 1/4 mile, we rounded the bend, I got on the inside of him, and passed him on the incline. Sprinting through the finish, I clocked in at 31:08 (6:14 mile splits). I am not sure of my first 3 mile splits, but mile 4 was 6:12 and mile 5 was 5:57. I came in 9 overall (8 out of all the men), and won my age group. I felt good and felt as if I had another racing mile in me. That looks good for the 10K challenge.
So, the racing season is off to a good start. I am excited for the prospects and even more excited after watching the Boston Marathon at mile 17 in Newton. Oh, one other story, or rather, a question, from the Dan Ford 5 Miler. Has anyone seen a man with injected biceps and triceps before? Well, let me tell you that when the muscles giggle underneath the skin while simply walking, it is a little bit disgusting.
Talk to you soon.
Tuesday, April 21, 2009
Photos of the duathlon
Changing shoes in the transition zone. I lost some time on this transition, as I couldn't get one of my cycling shoes buckled.
On the bike.
Settling in for a straightaway.
Coming into the final transition. As you can tell from the expression on my face, I was in a lot of pain at that moment, and was happy for the bike leg to be over. Just after this picture was taken, I fishtailed as I slammed on the brakes, trying to stop before the stop line at the edge of the transition zone. I was right on top of it before I saw it.
Finishing. The only reason those two guys behind me didn't catch me down the stretch was that Mrs. AJMac (behind the camera, here) was jumping up and down, yelling and screaming at me to finish strong. Hoping to avoid the shame of choking in front of my wife and daughter, I dug a little deeper.
Monday, April 20, 2009
It's Magic
The Magic City Duathlon was just the thing. In fact, I think I can die happy now.
I trained and tapered just right. The weather was perfect: 60 degrees, dry, and only slightly windy. The race was on a downtown course with a large, enthusiastic crowd. Mrs. AJMac and Daughter Mac cheered me loudly at each transition and turn-around, and at the finish, which was very helpful. The run course was mostly flat and quite fast. A very technical bike course--more than a dozen 90 degree turns and three 180 degree turns--allowed me to be competitive against guys with aero helmets and Zipp wheels. And my new, aerodynamic TT bike made a huge difference on the straightaways.
The result: 6th place overall, out of 180 finishers. I judged correctly that to be competitive I would have to break one hour; the top four finishers all came in under 58 minutes. There were two professionals in the lead pack, and the winner ran the opening 5k leg in 15:11!
I managed to stay in the first chase group with six other guys the entire race. Out of that group, I came in second. I made a decisive move about halfway through the first run, going with two other guys to stretch the chase group by about fifteen yards. That gave the three of us a little space to work with in the first transition. On the bike I netted one place (I passed two guys and got passed by one guy), then I traded places with two guys (one up, one down) on the last run.
What's more, I set a new 5k PR in the first leg of the race, which I ran in 18:27. The transitions and the 12-mile bike ride took just over 36 minutes total, and I ran the last mile in 5:58. My line is here. Assuming that the transitions took just over a minute each, I figure I averaged just over 21 mph on the bike. Not quite as fast as I had hoped, but fast enough to hold onto the place I had secured for myself during the first run.
I understand that CGB had a blistering 5 mile run yesterday. I hope he'll tell us all about it.
UPDATE: According to the overall results, I came off the first run in 9th. Mrs. AJMac tells me that I finished the bike in 5th. So, apparently I really sealed the deal on the bike and actually lost a spot on the final run.
Pictures forthcoming...
FURTHER UPDATE: The keeper of the stats can't seem to make up his mind, but perhaps this is the final, final, official, not-going-to-change-again line: 6th overall; 18:28 (5k run); 36:16 (12-mile bike and 2 transitions); 5:53 (1-mile run); 1:00:36 total.
I trained and tapered just right. The weather was perfect: 60 degrees, dry, and only slightly windy. The race was on a downtown course with a large, enthusiastic crowd. Mrs. AJMac and Daughter Mac cheered me loudly at each transition and turn-around, and at the finish, which was very helpful. The run course was mostly flat and quite fast. A very technical bike course--more than a dozen 90 degree turns and three 180 degree turns--allowed me to be competitive against guys with aero helmets and Zipp wheels. And my new, aerodynamic TT bike made a huge difference on the straightaways.
The result: 6th place overall, out of 180 finishers. I judged correctly that to be competitive I would have to break one hour; the top four finishers all came in under 58 minutes. There were two professionals in the lead pack, and the winner ran the opening 5k leg in 15:11!
I managed to stay in the first chase group with six other guys the entire race. Out of that group, I came in second. I made a decisive move about halfway through the first run, going with two other guys to stretch the chase group by about fifteen yards. That gave the three of us a little space to work with in the first transition. On the bike I netted one place (I passed two guys and got passed by one guy), then I traded places with two guys (one up, one down) on the last run.
What's more, I set a new 5k PR in the first leg of the race, which I ran in 18:27. The transitions and the 12-mile bike ride took just over 36 minutes total, and I ran the last mile in 5:58. My line is here. Assuming that the transitions took just over a minute each, I figure I averaged just over 21 mph on the bike. Not quite as fast as I had hoped, but fast enough to hold onto the place I had secured for myself during the first run.
I understand that CGB had a blistering 5 mile run yesterday. I hope he'll tell us all about it.
UPDATE: According to the overall results, I came off the first run in 9th. Mrs. AJMac tells me that I finished the bike in 5th. So, apparently I really sealed the deal on the bike and actually lost a spot on the final run.
Pictures forthcoming...
FURTHER UPDATE: The keeper of the stats can't seem to make up his mind, but perhaps this is the final, final, official, not-going-to-change-again line: 6th overall; 18:28 (5k run); 36:16 (12-mile bike and 2 transitions); 5:53 (1-mile run); 1:00:36 total.
Friday, April 17, 2009
First Race and I Am Off and Running...
Sorry for the pun.
Tomorrow morning is a five mile race. It is my breakout into the season and will get my race juices flowing. I expect nothing out of it except to feel the competition and the course. I have been working on my general fitness and cardio conditioning - lots of core work, pushups, running, spinning and even basketball once a week. This routine, however, has not had miles and miles of running. I expect that to come soon - especially once tomorrow's race fires me up.
And if tomorrow's race does not fire me up, then surely, going to see the Boston Marathon on Monday will. I have several friends who are running and I am psyched to cheer them on. I regret not running with them, but maybe I will come away wanting to qualify and working hard at it.
As for the 40 minute 10K, marathon training with speed work and lots of tough hill repeats will help me get there.
I will fill you all in later about how I felt during tomorrow's race.
Tomorrow morning is a five mile race. It is my breakout into the season and will get my race juices flowing. I expect nothing out of it except to feel the competition and the course. I have been working on my general fitness and cardio conditioning - lots of core work, pushups, running, spinning and even basketball once a week. This routine, however, has not had miles and miles of running. I expect that to come soon - especially once tomorrow's race fires me up.
And if tomorrow's race does not fire me up, then surely, going to see the Boston Marathon on Monday will. I have several friends who are running and I am psyched to cheer them on. I regret not running with them, but maybe I will come away wanting to qualify and working hard at it.
As for the 40 minute 10K, marathon training with speed work and lots of tough hill repeats will help me get there.
I will fill you all in later about how I felt during tomorrow's race.
Off to do the du
I have a new TT bike. It's been fitted to me. I've put in the mileage (>700 mile on the bike since January 1, approximately 200 miles running). I've done my speed work and bricks. I've been tapering and stretching all week. I'm ready to race. The duathlon is tomorrow. I'll report back.
Sunday, March 29, 2009
I Accept the Challenge...
To preface this post, let me apologize to AJMac and others. I have been a little behind in my writing. I am sorry.
Last year, when I challenged AJMac to run the 18:59 5K, I thought that I could hit the mark by being timed at exactly 18:59. I did the math last February and realized that I would need to run 6:10 for the first two miles and then run faster for the last mile and 1/10. I had no idea that I would best my previous PR by 55 seconds, running 6:00 miles, while winning a race, winning my age bracket in another race, coming in second and coming in third in my age bracket in other races. I also had no idea that the hills I ran on for training would propel me to a PR in the half-marathon by a gargantuan 4 minutes, by running 6:59 miles, while besting a personal course record in a relay by 5 minutes. And then, to add to the joy, AJMac sets a PR, wins his age bracket in a duathlon, and not only breaks 19:00, but matches my 18:37. In the end, it turns out that competition really is good - what a year!
So, with that, how can I not accept the challenge to break 40 minutes in the 10K. I say to AJMac, "I accept your challenge, and will see you at 39:59"!
Naturally, since we closed out 2008 and came into the winter of 2009, I went into hibernation. I put on nine pounds in January - something to do with the dreaded "triple c's" - cookies, cakes and canolis. In case you don't know me, I love cookies and I LOVE canolis. Depending on the cake, it can be just the gravy on top (speaking of gravy, I am sure a had plenty of that, too). Suffice it to say, I was eating, busy at work, and spending my running mornings shoveling/snow blowing snow. Just recently, I have been able to get serious about running, again. I am trying to drop the lbs. and get the legs back. One good sign is that I ran a 5:11 mile on the treadmill a couple of weeks ago.
This year will be very busy. I should be able to keep in good shape; however, I need to be very selective about my races. I am going to run a charitable 5 mile race on April 18 to gauge my fitness, endurance and speed. That is the ultimate test with the 10K; it is the distance that combines endurance and speed. And that makes about as much sense as mixing pine nuts with basil, but if done correctly, you get a great pesto. If done incorrectly, you walk away from the romantic dinner with chewed, leafy greens stuck between your teeth and your blonde bombshell date thinking you are an idiot who keeps forgetting to put floss on your shopping list.
Well, it's time to hit the hills again (and I don't mean the teenie-bop TV show). Intervals will be a weekly regular and I am about to become all too familiar with the weekend long-run, again. AJMac has a head start, but we are in it together. And let's take comfort in the fact that competition breeds good results. So, as AJMac put it at the beginning of our climb to 18:59 back in February 2008, the last to 39:59 is a rotten egg.
Last year, when I challenged AJMac to run the 18:59 5K, I thought that I could hit the mark by being timed at exactly 18:59. I did the math last February and realized that I would need to run 6:10 for the first two miles and then run faster for the last mile and 1/10. I had no idea that I would best my previous PR by 55 seconds, running 6:00 miles, while winning a race, winning my age bracket in another race, coming in second and coming in third in my age bracket in other races. I also had no idea that the hills I ran on for training would propel me to a PR in the half-marathon by a gargantuan 4 minutes, by running 6:59 miles, while besting a personal course record in a relay by 5 minutes. And then, to add to the joy, AJMac sets a PR, wins his age bracket in a duathlon, and not only breaks 19:00, but matches my 18:37. In the end, it turns out that competition really is good - what a year!
So, with that, how can I not accept the challenge to break 40 minutes in the 10K. I say to AJMac, "I accept your challenge, and will see you at 39:59"!
Naturally, since we closed out 2008 and came into the winter of 2009, I went into hibernation. I put on nine pounds in January - something to do with the dreaded "triple c's" - cookies, cakes and canolis. In case you don't know me, I love cookies and I LOVE canolis. Depending on the cake, it can be just the gravy on top (speaking of gravy, I am sure a had plenty of that, too). Suffice it to say, I was eating, busy at work, and spending my running mornings shoveling/snow blowing snow. Just recently, I have been able to get serious about running, again. I am trying to drop the lbs. and get the legs back. One good sign is that I ran a 5:11 mile on the treadmill a couple of weeks ago.
This year will be very busy. I should be able to keep in good shape; however, I need to be very selective about my races. I am going to run a charitable 5 mile race on April 18 to gauge my fitness, endurance and speed. That is the ultimate test with the 10K; it is the distance that combines endurance and speed. And that makes about as much sense as mixing pine nuts with basil, but if done correctly, you get a great pesto. If done incorrectly, you walk away from the romantic dinner with chewed, leafy greens stuck between your teeth and your blonde bombshell date thinking you are an idiot who keeps forgetting to put floss on your shopping list.
Well, it's time to hit the hills again (and I don't mean the teenie-bop TV show). Intervals will be a weekly regular and I am about to become all too familiar with the weekend long-run, again. AJMac has a head start, but we are in it together. And let's take comfort in the fact that competition breeds good results. So, as AJMac put it at the beginning of our climb to 18:59 back in February 2008, the last to 39:59 is a rotten egg.
Saturday, March 14, 2009
A win is a win
This morning I did something I have not done since junior high school: I won a race. Actually, I won two races. I ran one of those 5k/10k races where the 10k runners do two laps of the same course. I finished my first lap over a minute before the first 5k finisher, then ran another.
I had no one with whom to pace from mile 2 on, and by the second time around the course the next closest runner was 1/4 mile behind, so my pace was all over the map and not nearly fast enough. I ran my first two miles in 13:30, then passed the same spot three miles later in 34:37. Finished in 41:52. Not great, but also not terrible for racing by myself.
A reporter from the local paper interviewed and photographed me. Not many newsworthy events in this little city, as you can tell. I'll have a fun clipping to hang on the refridgerator for motivation.
I had no one with whom to pace from mile 2 on, and by the second time around the course the next closest runner was 1/4 mile behind, so my pace was all over the map and not nearly fast enough. I ran my first two miles in 13:30, then passed the same spot three miles later in 34:37. Finished in 41:52. Not great, but also not terrible for racing by myself.
A reporter from the local paper interviewed and photographed me. Not many newsworthy events in this little city, as you can tell. I'll have a fun clipping to hang on the refridgerator for motivation.
Thursday, February 26, 2009
My kind of dogs
On a training ride last week I met two new dogs. Big ones. I'm not well-versed in breeds, but they looked like a cross between Dobermans and Labs. Fortunately, these dogs didn't give chase. They came yelping like mad out into the road, then politely waited for me to pass before making a half-hearted attempt to inspect this Lycra-covered curiosity. No pent-up aggression, no display of hunting prowess. I guess they're getting enough love at home.
Adjustments
I'm not even a month into my new training and I am already making changes. First, I discovered that the Whistlestop Duathlon is no more. So, I won't have the chance to get my time below 1:30. The event has been moved to downtown Birmingham and the course has been shortened. A lot. 5k run, followed by 12 miles on the bike, ending with a 1 mile run. That's nearly an all-out sprint. To be competitive, I'll have to get my time below an hour. So the distance work isn't nearly as important as speed work. I have been doing long runs of 8 - 12 miles, tempos of 4 - 6 miles, and rides over 40 miles. That needs to change. I intend to shorten up the distances and do a lot more interval work, both on the bike and in the running shoes.
Also, I ran a 5k on Saturday to test my condition. I didn't hang around for the official results (I finished 4th, so no snazzy new running shoes for me) but my watch read 19:46. That means I've lost more than a minute since December. Obviously, the distance work hasn't helped with speed.
The problem is that I'm committed to ride a mountain century in May. Doing more speed work between now and April won't help get me ready to ride 100 miles in the mountains of Tennessee. Mutually-inconsistent training goals. I'll just have to pour on the miles after the duathlon in April and hope I can get ready.
Update: Official results from the 5k are up. 19:45.
Also, I ran a 5k on Saturday to test my condition. I didn't hang around for the official results (I finished 4th, so no snazzy new running shoes for me) but my watch read 19:46. That means I've lost more than a minute since December. Obviously, the distance work hasn't helped with speed.
The problem is that I'm committed to ride a mountain century in May. Doing more speed work between now and April won't help get me ready to ride 100 miles in the mountains of Tennessee. Mutually-inconsistent training goals. I'll just have to pour on the miles after the duathlon in April and hope I can get ready.
Update: Official results from the 5k are up. 19:45.
Saturday, January 31, 2009
New year, new goals
It's 2009 and time to think about some new goals. Having accepted and met CGB's challenge last year, I am excited to aim for new targets.
As a general matter, I plan to focus more on the bike and less on the run this year. That means more time in the saddle, more water bottles and fig bars, more clipping the leg hairs, and above all, more mileage. I ride with some great guys here in town, so it won't be a completely solitary experience. I'll spend plenty of time staring at the rear wheel of the guy in front of me, listening to and sharing stories about big dogs, tight turns, steep climbs, fast descents, loose cows, pot holes, and nose bleeds.
However, to pile on the miles I hope to get in this year I'll have to ride solo a lot, as well. Just the road, the bike, and me. And that redneck in the one-ton Chevy who keeps trying to run me off the road. And the chocolate labs that hunt me every time I ride by. Oh, and the school bus that nearly killed me last spring. And there are the cars full of teenagers who lean out the windows and howl at me as they pass. It's all very irenic, really.
I have two major events this spring for which I am currently accumulating base miles. First, a duathlon in April and second, a mountain century in May. I raced in the duathlon last year and won my age group in 1:31:06. My first goal is to get that time below an hour and a half this year.
My second goal, having achieved the nineteen-minute 5k, is to run the equally elusive forty-minute 10k. The closest I have ever been (I never ran 10k in high school) is 40:20. With all the work I did last year and the endurance I am now building on the bike, I think I can shave off the last 21 seconds by picking a target race and mixing in speedwork the month before. Of course, nothing ever turns out to be as easy as I think it should be.
As a general matter, I plan to focus more on the bike and less on the run this year. That means more time in the saddle, more water bottles and fig bars, more clipping the leg hairs, and above all, more mileage. I ride with some great guys here in town, so it won't be a completely solitary experience. I'll spend plenty of time staring at the rear wheel of the guy in front of me, listening to and sharing stories about big dogs, tight turns, steep climbs, fast descents, loose cows, pot holes, and nose bleeds.
However, to pile on the miles I hope to get in this year I'll have to ride solo a lot, as well. Just the road, the bike, and me. And that redneck in the one-ton Chevy who keeps trying to run me off the road. And the chocolate labs that hunt me every time I ride by. Oh, and the school bus that nearly killed me last spring. And there are the cars full of teenagers who lean out the windows and howl at me as they pass. It's all very irenic, really.
I have two major events this spring for which I am currently accumulating base miles. First, a duathlon in April and second, a mountain century in May. I raced in the duathlon last year and won my age group in 1:31:06. My first goal is to get that time below an hour and a half this year.
My second goal, having achieved the nineteen-minute 5k, is to run the equally elusive forty-minute 10k. The closest I have ever been (I never ran 10k in high school) is 40:20. With all the work I did last year and the endurance I am now building on the bike, I think I can shave off the last 21 seconds by picking a target race and mixing in speedwork the month before. Of course, nothing ever turns out to be as easy as I think it should be.
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